Hi, I am currently aiming to get a toned midsection with visible abs, and also get nicer arms and chest. I went on a low-carb diet (eggs,baked beans,steamed chicken,beef steak,bacon,ham,fruits,veggies,few kinds of nuts) and I drink protein whey pre and post workouts. Basically I am having a 3 day biceps-triceps-chest cycle, twice a week, and resting on Sunday. I work my midsection and back on all days as well.

Thing is, I want to increase my fat burning and there are 2 things I want to add into my training. Badminton and Complexes. For badminton, my question is that too much cardio will burn fat but take away muscles as well (which is clearly not what I want) so how much badminton I can actually play to make sure I'm only burning most of the fat and not eating up my muscles?

Second question is that I read that complexes should be done on off-days or cardio days.I want to add some into my training and I am wondering if I can actually add them into my weight-lifting days? I am afraid that adding them to the weight lifting days will eat up my muscle ( like badminton) and also slow down my muscle building.

Thanks.

Better do ur complexes on ur offday, i tried complexes before, end of the workout i see stars.

Sorry the only thing i read are biceps triceps and chest but no legs.

In my badminton training we do squats, frog jumps, and jogging. So it's usually very tiring on my legs already. I have badminton 5 times a week. Only way I can work legs out is unless I take a few training sessions off the week.. But it won't be really good for my badminton performance too.

Maybe I should include a Squat and Lunge day in my gym... Thanks.

i do my complex at the end of my gym day, so called FINISHER

it is a FUxxk ass even with light weight

this is one of the complex i did

4 set of Barbell complex

4setx10repsx25kg 60-90s rest

Deadlift
Hang Clean
Row
Push Press
Squat

badminton player eh? then i guess u have pretty strong legs.
i started off training legs without much problem coz i was a badminton player too.
so i guess dont have to worry much bout ur legs coz u been working them up for some time already.
probably u can add some weight squat once a week or once in every 2 weeks?

Everyone can tell you that they see stars after complexes, or turn into a puke machine, or the don't even break into a sweat, or use it as a warm up for some crazier stuff, etc...

So why not you just try out the complexes first?
Just find one day and go crazy with it. Once you have an idea how tough/easy complexes are... you'll automatically know where to fit it into your training.

Besides, if you're eating enough... there's no worry for muscle to be 'eaten up'.

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Added on July 22, 2010, 7:35 pmYa, that's what I see too. LOL!

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Added on July 22, 2010, 7:38 pmI'm not much of badminton player, but my impression is that badminton players would benefit from higher jumps & dashing sideways faster.
And I just don't see how un-weighted squats, frog jumps and jogging can increase your strength for higher jumps or dashing around the court faster. It may increase stamina, but you won't become faster. And tiring doesn't make you faster, it just makes you tired.

This post has been edited by iamyuanwu: Jul 22 2010, 07:40 PM

one piece of advice though, you lose flexibility and speed once the muscles start to pile up. or are you going for the lean type of look?

Yeah I have to definitely try out complexes to know how hard they are. I don't have to really eat carbohydrates right? To not lose muscle I mean.

I am going for the lean look,but just shaping my arms and chest a bit cause I think they are kinda small at the moment. And yeah, as a badminton player, I am quite happy with my legs... so far.

the best way is a picture comment.
post a pic and let the seniors comment on wat to do.
all the best

Huh? Sure or not?

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Added on July 22, 2010, 11:54 pmwell, he could be saying that he's happy with his leg strength. What are we to judge if he is happy with it?


This post has been edited by iamyuanwu: Jul 22 2010, 11:54 PM

Yeah that's what I am implying. For badminton, I can't have legs too huge cause I need a light body weight overall. I do admit I can use more "burst" in my legs for badminton but for now my main concern is more on those flabby arms and midsection.

Yes, I know spot-reduction doesn't work so I'm not just doing bicep curls and tricep dips to kill fats at those areas. I'm working biceps with about 10-12.5kgs now, 10 reps x 3. Once I hit 15kgs, I will just increase the reps from there. As for triceps,pretty much the same story, aiming for another 5kgs each side or so,and then just increasing reps after that.

I've already lost 10kgs on my last diet but I didn't really measure fat and muscle lost back then. Now aiming to lose about 10kgs more and about 10% of body fat. (I am around 18-19% now)

Think I should experiment the complexes, continue to do my strength training,control my diet, and see how the weight,fat %,and the muscles definition go for now.

I don't really mind jogging and badminton and weight lifting in a day,but really afraid I overdo it and lose my muscles.

And I hope my current diet is okay :

Morning - Eggs with Baked Beans, Hard Boiled Eggs, Bananas and Nuts (etc)

Afternoon (1 - 2 hours before workout ) - Ham,Eggs,Lectuce (like a sandwich without bread), Bacon and Eggs, Beef/Lamb Steak

Evening (post workout ) - Veggies, Fruits, Bananas,Nuts.

And I do take protein whey 15 mins pre and post workout so I dont really take in much protein in the evening.

Kindly let me know if my diet is not good in some ways.

ur meals are too little i guess in my opinion.
where is ur dinner?
well, how bout ur protein intake b4 going to bed?
i guess u will do alright with ur current workout. just give some time.

Too little in amount per meal? Or too little meals?

My dinner is my post-workout meal. If I get hungry throughout the day, I will just eat small servings of food to control the cravings. Sometimes a fried egg or two, sometimes some peanuts and almonds, sometimes banana/apple/watermelon.

I don't take protein before I go to bed. Should I? Not sure if I should cause I am going for lean and strong look. 181cm height aiming for 80kg and 8-9% body fat.

Too little meals.

So around how many meals should I take per day?

5-6 meals per day. Like Jonyeap said, add dinner and supper. Supper, whey protein before bed is good. Losing weight doesn't mean you don't need protein, you still need protein of atleast 1g per 1lb bodyweight.

bingo... thats what exactly i'm trying to say.
no dinner and supper? thats not really the best way to go. =.=

Ok. Thanks. Protein whey before bed tonight.

By the way, when I go out with friends and I get cravings. The only food i order is satay and I eat them without the sauce. Is it still okay? Can't think of anything better to order...

Tats wat i do too, 15-20 pieces of beef satay (chicken one they always put 50% of the stick with fats).

Prebed, i prefer to take protein with slower release rate, like egg or meat ....cant really afford casein or cottage cheese.

This post has been edited by jamis: Jul 23 2010, 10:43 PM

one question, what are complexes??

http://en.wikipedia.org/wiki/Complex_training

so basically you move from 1 exercise to another(between 2 workouts) without any rest, with same reps and sets?? correct me if im wrong.

wanna ask something. how many days should i rest after workout and i feel sore all over my arm?

At least 48Hours before training the same part again

i'm trying my hand at bodyweight squats,,but i can't seem too bend without my knees extending over my toes.i hold on to the back of a chair/table as my balance is not too good.any suggestions to improve?

It's hard to pinpoint your problem without a video so we can see what you're doing wrong. So if you could attach a vid, it would help.

My guess would be you're doing it wrong. This is based on what I see in the gym where newcomers would generally squat with their knees extending over and say they too have balance difficulties. Try sitting back when you squat, push your butt back as if you're going to sit on a chair. There are a lot of youtube vids showing you how to squat, you might want to try there.

thanks for the advices
its juz typically the type of squatting u do at those public loos lol...but ive been told its good for the core n posture
so its ok for knees to extend over toes?

This post has been edited by ~Curious~: Dec 9 2010, 01:41 PM

Dont lean forward, imagine u r sitting down on a chair, keep ur back straight, dun round it. Check out mark ripptoe's video for squat in youtube.

SQUAT EXECUTION:

(1) With the barbell on a rack, step under it so that it rests
across the back of your shoulders, hold on to the bar to balance it, raise
up to lift it off the rack, and step away. The movement can be done with
your feet flat on the floor or your heels resting on a low block for support.
(2) Keeping your head up and back straight, bend your knees and
lower yourself until your thighs are just lower than parallel to the floor.
From this point, push yourself back up to the starting position.

It is important to go below parallel in this movement, especially
when you are just learning the exercise, so that you develop strength
along the entire range of motion. If you don't go low enough in the beginning,
you could injure yourself later when using heavier weight. Foot
position to some extent determines which area of the thighs you work
the most while doing Squats: A wider stance works the inside of the
thighs to a greater degree, while a narrower stance tends to work the
outside more; toes turned out hits the inside of the thighs. The basic
stance for greatest power is usually feet shoulder-width apart, with toes
turned just slightly out.



This post has been edited by arekey: Dec 9 2010, 02:54 PM

thanx will check out

but i dun carry a barbell.the same principals?then how shud the shoulders be placed?